BODY WEIGHT EXERCISE

PREPARED BY:

AZURA

Body Weight Exercise

– body weight exercises greatly enhance strength, stamina, and endurance

– push ups work the entire upper body including the arm, back, and chest

– squats work the lower body including the glutes, quads, and calves

– a simple crunch or sit up develops the abdominal muscles which are the body's core

The Routine

• 2-3 sets of 15-25 push ups

• 2-3 sets of 30-50 squats

• 2-3 sets of 50-100 sit ups

• 20mins of cardio workout – treadmill, cross trainer, cardio wave, stepper or bicycle.

Push upsGoal• Increase upper body strength,

power & muscle tone

Techniques• Assume a plank position with

arms extended beneath your shoulders

• Lower your body towards the floor & push up

Tips• Keep your back straight. Brace

your core.• Avoid locking your elbows.

SquatsGoal• Tone your butt & shape up legs

Techniques• Feet shoulder width apart• Bend at your knee, lower your butt

like in sitting position• Keeping knees over the toes• Drive up from the heel to starting

point• Stretch arms out infront for balance

Tips • Look horizontally• Chest up• Avoid squatting too deep• Keep your buttocks above the

knees

CrunchGoal• Toned & strong abdominal • Six pack

Techniques• Place feet flat on the floor hip width

apart• Curl up and forward, lifting head,

neck & shoulder blades off the floor• Squeeze at the top & lower slowly

Tips• Keep the feet on the floor. Thighs &

hips stationery.